Nri 12 siri ike nwere calorie 200 ma ọ bụ obere

Nri dị obere, obere obere nri. A na-eri nri dị n'etiti nri ma nyere aka mee ka afọ ju gị.Gụnyere protein (dịka mkpụrụ akụ, agwa, ma ọ bụ mmiri ara ehi nwere abụba dị ala ma ọ bụ enweghị abụba) ma ọ bụ ọka niile (dịka achịcha ọka wit niile) nwere ike inye nri nri karịa "ike ịnọrọ" ka ịghara ịgụ agụụ ọzọ ngwa ngwa. Healthy snacks bụ:

• Oka zuru ezu
• Obere nnu
• Obere na agbakwunye shuga
• Nri ohuru dika nkpuru osisi na akwukwo nri

Nke a bụ echiche iri nri iri na abụọ ị nwere ike ịnwale:

1. Otu ọkara apụl ma ọ bụ ube na 12 almọnd
2. Ọkara otu iko (mililita 120, mL) nke mkpụrụ osisi bekee nke nwere ounce 6 (oz), ma ọ bụ gram 170 (g), nke yogọt nkịtị ma ọ bụ chiiz nke obere ụlọ nwere abụba dị ala.
3. Otu obere banana na 1 ngaji (tbsp), ma ọ bụ (15 mL), butter peanut butter ma ọ bụ almọnd bọta
4. Otu ụzọ n'ụzọ anọ iko (62 mL) na-agwakọta na mkpụrụ osisi mịrị amị na mkpụrụ (na-enweghị shuga ma ọ bụ nnu)
5. Iko atọ (720 mL) ikuku gbapụtara popcorn na 2 tbsp (30 mL) shredded parmesan cheese
6. Otu iko (240 mL) nke mkpụrụ vaịn ma ọ bụ tomato cherry nwere otu chiiz nwere eriri dị ala
7. Otu iko (240 mL) raw carrots, broccoli, ma ọ bụ mgbịrịgba na-eji 2 tbsp (30 mL) nke hummus ma ọ bụ agwa agwa ojii
8. Otu iko (240 mL) ofe tomato na ofe ọka zuru ezu ise
9. Otu iko nke atọ (80 mL) nke a gbanyere na 1 iko (240 mL) nke nwere mmiri ara ehi na-enweghị abụba na cinnamon
10. Akwa sie sie ike na almọnd iri na abụọ
11. Mkpụrụ osisi na-amị mkpụrụ na iko 1 (240 mL) nke nwere mmiri ara ehi na-enweghị abụba, ọkara obere banana, na ọkara iko (120 g)
12. Ise fatịlaịza ọka wit ise na 1 oz (28 g) obere cheddar

Nri dị mma maka gị, ọ bụrụhaala na ị gụnyere nhọrọ dị mma na nri n'echeghị echiche. (Dịka ọmụmaatụ, tinye nri ị chọrọ na efere kama iri nri na akpa ahụ.) Obere nri dị n'etiti nri nwere ike igbochi gị ịribiga nri ókè n'oge nri ma nyere gị aka ijikwa ibu gị.

Nri dị mma maka ndị okenye nwere ike inye ume maka ọrụ na mmega ahụ. Nri na ọ drinksụ drinksụ siri ike maka ụmụaka na-enye ume dị ha ezigbo mkpa maka uto, ụlọ akwụkwọ, na egwuregwu. Nye ụmụaka nri dị mma, ha nwekwara ike ịhọrọ ha n'onwe ha mgbe ha toro. Zere nri na sugar agbakwunyere iji nyere gị aka ịnọgide na-enwe ezé dị mma.

Iri nri dịgasị iche iche dịka nke dị n’elu ga-enye gị vitamin ndị ọzọ, mineral, fiber, antioxidants (ihe na-enyere aka igbochi mmebi cell), yana nri ndị ọzọ na-alụso ọrịa ọgụ. Họrọ obere nri ndị nwere obere kalori nwere ike inyere gị aka ma ọ bụ nwa gị ejigide ibu dị mma.

Amachi nnukwu ihe ọ drinksụ sportsụ egwuregwu kalori na ngwugwu, nri nri esichara, masịrị ibe ma ọ bụ kuki. Tinye otu iko mmiri na nri gị kama ị beụ ihe ọ sweetụ sweetụ dị ụtọ.

Ọ bụrụ na ị nwere ọrịa shuga, ọ nwere ike ịdị gị mkpa ị paya ntị na ọnụ ọgụgụ nke carbohydrates na nri gị, yana.

Ihe nbibi; Ndị chọrọ; Nri ahụike - nri siri ike; Ọnwụ ibu ibu - nri siri ike; Nri ahụike - nri siri ike; Wellness - nri siri ike

Ebe nrụọrụ weebụ American Diabetes Association. Nhọrọ nri ndị siri ike mere ka ọ dị mfe. www.diabetes.org/nutrition/healthy-food-choices-made-easy. Nabata June 30, 2020.

Websitelọ Ọrụ maka Nchịkwa na Mgbochi Ọrịa na ebe nrụọrụ weebụ. Otu esi eji mkpụrụ osisi na inine ijikwa ibu gị. www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html. Emelitere Jenụwarị 31, 2020. Nweta June 30, 2020.

Ngalaba Ahụike US na Ọrụ Ndị Ọrụ U.S. Nri dị mma: ndụmọdụ dị ngwa maka ndị nne na nna. health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents. Emelitere July 24, 2020. Nweta September 29, 2020.

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